January 13, 2012

Warm up:
10 min hip mobility

WOD:
A. Front Squats @11x1; 10x2 every minute on the minute
B1. Ring Dips @22x2; 4 x max reps; rest 1 min
B2. Goblet Squats @22x2; 4x10; 53#; rest 1 min
+
5 sets
20 sec airdyne sprint @ 100%
rest 2:40

Notes:
A1. 95# - These felt really good. I felt like I was getting great depth. The hardest part was getting up out of the lowest point of the squat. Once I got up about an inch it felt smooth and easy.
B1. reps: 7, 5, 5, 5 (strict); First set felt good. My shoulders got tired very quickly.
B2. These felt really good. I felt like I was getting great depth and wasn't having a problem staying at the bottom for the 2 seconds. Towards the end I started leaning forward a little when I came up out of the squat.
+
The sprints felt as bad as airdyne sprints always do.